Let’s face it: back fat is a problem that plagues many of us, especially during the warmer months when backless tops and dresses are in style. But don’t worry! You can do plenty of back fat exercises to help reduce your back fat rolls and make you feel confident enough to show off your back – no matter the season. Here are five back fat exercises you can do to help reduce back fat quickly and effectively.
Best Back Fat Exercises To Get Rid Of Back Fat Rolls
1. Reverse Fly:
The reverse fly is an effective back fat exercise that targets the upper back muscles.
How to do it: To perform a reverse fly, stand with your back towards a cable machine or resistance bands and hold one handle in each hand. Bend your knees slightly, and keep your back straight as you bring the handles back until they reach shoulder level, squeezing your shoulder blades together as you do this. Perform three sets of 12-15 repetitions for best results.
2. Bent Over Rows:
Bent over rows is a great back fat exercise to help strengthen your back muscles and reduce back fat.
How to do it: To perform a bent over rows, stand with a slight bend in your knees and hold a dumbbell in each hand. Bend forward from the hips so that your back is parallel to the floor, then pull the weights up towards your chest, squeezing your back muscles as you do this. Lower back down and repeat. Perform three sets of 12-15 repetitions for best results.
3. Pushups:
Pushups are a great back fat exercise that uses your body weight to help strengthen the muscles in your back, shoulders, and chest while also burning back fat.
How to do it: To perform a pushup, start in a high plank position with your feet hip-width apart and your back straight. Lower yourself down until your chest touches the floor, then push back up to the starting position. Perform three sets of 12-15 repetitions for best results.
4. Dumbbell Pullovers:
Dumbbell pullovers are a great back fat exercise that targets the lats, back muscles, and chest.
How to do it: To perform a dumbbell pullover, hold a light dumbbell with both hands and lie on your back on an incline bench. Keeping your back straight, raise the dumbbell above your head until it is parallel to the floor. Lower back down and repeat. Perform three sets of 12 -15 repetitions for best results.
5. Hyperextensions:
Hyperextensions are a back fat exercise that primarily targets the back muscles and glutes.
How to do it: To perform a hyperextension, lie on a hyperextension machine with your back flat against the padded backrest and your feet firmly planted on the floor. Lower your upper body down until it forms a 90-degree angle with your lower body, then raise back up to the starting position. Perform three sets of 12-15 repetitions for best results.
These back fat exercises are great ways to help reduce back fat and build strength in your back muscles. Give them a try, and you’ll be looking backless – and back fat-free – in no time!
Causes Of Back Fat
Although back fat exercises can help reduce back fat, it’s essential to first understand the causes of back fat. Back fat is caused by a variety of factors, including but not limited to the following:
- Poor posture: Poor posture can cause back fat to appear more prominent because it increases back fat rolls.
- Genetics: Genetics can also play a role in back fat, as some people are more prone to back fat than others.
- Overweight: Being overweight can also contribute to back fat, as excess body fat is often deposited in the back area.
- Lack of back exercises: Not doing back exercises can also cause back fat, as the back muscles are not being worked and strengthened.
It’s important to understand these causes so that you can properly address back fat and reduce it as much as possible.
FAQs
What back fat exercises can I do?
The best back fat exercises are reverse flies, bent-over rows, pushups, dumbbell pullovers, and hyperextensions.
Can you lose back fat from running?
Yes, running can help you lose back fat. Running is a great form of cardio that gets your heart rate up and helps burn calories and back fat. Additionally, running can help strengthen and tone back muscles, leading to a more toned appearance. To get the most out of your back fat exercise routine, try to incorporate running a few times a week. This will help you burn more back fat and get the results you want.
How can I lose back fat without exercise?
Although back fat exercises can help tone and reduce back fat, there are other ways to lose back fat without exercise. To start, focus on eating a healthy diet that is low in fat, sugar, and processed foods. Additionally, reduce your overall caloric intake to help cut back on back fat. If you’re looking for more back fat reduction, consider adding in some sort of physical activity like walking or swimming.